Let’s get in some hustle and muscle!
This workout is fairly standard, but the results you’ll get are far from ordinary. Your arms will be pushed to the max so you can get the most out of every round.
All you need is a pair of dumbbells! Dumbbells are an awesome piece of equipment to buy if you’re just getting into working out. Make sure you buy dumbbells that aren’t too light or too heavy—if you can do 10 curl reps with medium effort, you’re most likely lifting the right amount of weight.
Oh, and this is a 45/15 workout, so you’ll push yourself for 45 seconds, then rest for 15 to complete a round. You advance to the next station only after you finish 4 rounds at the previous station.
Time to see what you’re made of!
Warm Up
High Knees
Butt Kickers
Inchworms
Quick Feet
Time: 2 minutes
Repeat: 2x
Transition Time: 30 seconds
Time at End of Warm Up: 2:30
Station #1
Bear Crawls – As fast as you can, crawl on the ground using both arms and both legs. Your knees and elbows should NOT hit the ground.
Time: 3 minutes
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 6:00
Station #2
Side Plank-Plank-Side Plank
Time: 3 minutes
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 9:30
Station #3
Renegade Row – Pull up dumbbells in push-up position, one arm at a time.
Time: 3 minutes
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 13:00
Station #4
Dumbbell Push Press – Hold dumbbells at the outer edges of your shoulders and perpendicular to your shoulder blades. Lift both dumbbells straight up, extending your arms straight up. Lower them back into beginning position.
Time: 3 minutes
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 16:30
